LESSON 3 PATHFIT 1.docx

**LESSON 3.** **PRINCIPLE OF HEALTHY EATING AND PHYSICALLY ACTIVE LIFE TO MOVEMENT ENGAGEMENT.** A person who is \*t is capable of living life to its fullest extent. Physical and mental \*tness play very important roles in your lives and people who are both, physically and mentally \*t are less p...

**LESSON 3.** **PRINCIPLE OF HEALTHY EATING AND PHYSICALLY ACTIVE LIFE TO MOVEMENT ENGAGEMENT.** A person who is \*t is capable of living life to its fullest extent. Physical and mental \*tness play very important roles in your lives and people who are both, physically and mentally \*t are less prone to medical condi/ons as well (Health Status, 2018). People who are physically \*t are also healthier, can maintain their most op/mum weight, and are also not prone to cardiac and other health problems. To maintain a relaxed state of mind, a person should be physically ac/ve. A person who is \*t both physically and mentally is strong enough to face the ups and downs of life, and is not a:ected by dras/c changes if they take place (Health Status, 2018). By becoming more ac/ve you can increase your body's \*tness levels and avoid health problems like diabetes and high blood pressure from developing. Exercise is also good for your joints and makes your body stronger overall (Health Status, 2018) **3.1. FOOD AND NUTRITION** **NUTRITION** **The processes by which a human being takes in and utilizes food substances. The amount and kind of food you eat affects your health and well-being.** **NUTRIENTS** It simply defines as a basic substance of the body that used for important function varieties. in simple terms it is anything that you eat, where your body can supply more energy for performing your daily Physical activities. Physical Activities is a movement that requires your muscle to use more energy. When you are engaging the activities, your body uses nutrients to have a good performance and helps you to repair tissue damage during activity. **3.2. SIX ESSENTIAL NUTRIENTS** **CARBOHYDRATES** Carbohydrates are the second important nutrient and water is the first, even though all six nutrients are required for daily bodily activities, I would choose Carbohydrate. Carbohydrates are one of the three energy-yielding nutrients Because they provide your body with calories, which can be converted to Energy. You also get calories from proteins and fats, making them the other Two energy-yielding nutrients, but when you are physically active, carbs will Be your best energy source. **TWO CATEGIRIZE OF CARBOHYDRATES** 1. 2. **FATS** Fats are important dietary components, it provides energy and enhances the flavor of food, excess intake of fats causes cardiovascular diseases and cholesterol in the blood. **PROTEINS** It is important for numerous body functions. The primary role of protein is to serve as the structural units to build and repair body tissues. It supports nutrients and maintain the body salts and fluid balance it also plays an important role on blood clotting. **VITAMINS** Are organic compound needed in small qualities by the body to perform specific function of growth and development to the work of nerves and muscles. It plays a significant role in increasing energy from the food we eat. **MINERALS** **Minerals are those elements in food that our bodies need to develops and functions normally.** Those essential for health include calcium, phosphorus, potassium, sodium, chloride, magnesium, iron, zinc, iodine, chromium, copper, fluoride, molybdenum, manganese, and selenium. Hence, minerals play significant roles in regulating key body functions such conducting nerve impulses, muscular construction, enzymes functions and maintenance of water balance. **WATER** Approximately 60% to 70% of our body is water. Water is involved in all vital process in the body. It is considered to be the nutrients greatest concern to physically active individual. A water loss of 15% can be fatal. Water is important for temperature control of the body, absorption, and digestion of foods, formation of blood and eliminate of wastes. **3.3. FOOD-BASED DIETARY GUIDELINES-PHILIPPINES** The Philippine food guide or pyramid before was called Daily Nutritional Guide (DNG) Pyramid but Piggang Pinoy is the new food guide today. In the year 1990, the first dietary Food Guide of the Philippines was published, then they were revised it in year 2000 and they revised it again in year 2012. The pyramid Daily Nutritional Guide (DNG) have 2 recommended consumption levels. The Messages of this pyramid is about do regular exercise or workouts for at least 30 minutes and practice good environmental and personal hygiene. The Piggang Pinoy shows the healthy food plate for Filipino adults. It includes Grow (fish, chicken or etc.), Go (wheat bread, rice or etc.), and Glow Foods (vegetables, fruits or etc.). Piggang Pinoy also provides messages by indicating the appropriate giving out of food notorious in every meal. **MESSAGES** 1. Eat variety of healthy foods that adds nutrients that our body needed. 2. Breastfeed infants exclusively from birth up to 6 months, then give appropriate complementary foods while continuing breastfeeding for 2 years and beyond for optimum growth and development. 3. Practice balance diet with proper exercise. 4. Eat foods that are rich in protein for growth and repair of body tissues. 5. Consume calcium rich foods for healthy bones and teeth. 6. Drink potable water or any healthy drinkable liquids to prevent water-borne diseases. Avoid drinking carbonated drinks that can affect your urinary system. 7. Using iodize salt can prevent having iodine deficiency like goiter. 8. Limit the intakes of salty or any fatty acidic foods, this will cause cardiovascular disease. 9. Be physically active by doing both outdoor and indoor activities. Hence, this will help you to manage stress and live healthy lifestyle. **3.4. EATING HABBITS: TRENDS AND ISSUE** +-----------------+-----------------+-----------------+-----------------+ | **DIET TRENDS** | **DESCRIPTION** | **BENEFITS** | **DRAWBACKS/** | | | | | | | | | | **ISSUE** | +=================+=================+=================+=================+ | Ketogenic diet | It is the | There are solid |  One of the | | | process that | evidence | main criticisms | | | causes the body | showing that | of this diet is | | | to release | ketogenic diet | that many | | | ketones. In the | reduces | people tend to | | | absence of | seizures in | eat too much | | | circulating | children, | protein and | | | blood sugar | sometimes as | poor-quality | | | from food, we | effectively as | fats from | | | start breaking | medication.  | processed | | | down stored fat | | foods, with | | | into molecules | | very few fruits | | | called ketone | | and vegetables. | | | bodies (the | | Patients with | | | process is | | kidney disease | | | called | | need to be | | | ketosis). It is | | cautious | | | a diet that is | | because this | | | rich in | | diet could | | | proteins and | | worsen their | | | fats. | | condition. | +-----------------+-----------------+-----------------+-----------------+ | Whole30 diet | is a | Whole30 is | Because Whole30 | | | nutritional | essentially a | guidelines | | | program | consumer-friend | don't require | | | designed to | ly | the re-entry of | | | change the way | version of an | restricted | | | you feel and | elimination | foods after 30 | | | eat in 30 days. | diet that cuts | days, you may | | | Basically, you | out potential | be putting | | | have to remove | food | yourself at | | | all of the | sensitivities | risk for | | | potentially | for 30 days, as | nutrient | | | inflammatory | well as | deficiencies. | | | foods and | drastically | Calcium and | | | beverages in | decreases | Vitamin D | | | your diet | inflammatory | deficiencies | | | (think: added | food intake and | are the biggest | | | sugar and | increases key | concerns, but | | | sweeteners, | anti-inflammato | magnesium, | | | alcohol, | ry | folate, Vitamin | | | grains, | foods like | A, Vitamin E | | | legumes, dairy, | fruits, | and others may | | | processed foods | vegetables, and | be affected if | | | and beverages, | omega-3 fatty | you aren't | | | baked goods, | acids | getting an | | | and junk foods) | | adequate | | | and eat three | | variety of | | | \"clean\" meals | | produce and | | | a day, made | | healthy fats. | | | with | | | | | Whole30-approve | | | | | d | | | | | ingredients  | | | +-----------------+-----------------+-----------------+-----------------+ | Low-FODMAP diet | FODMAPs stand | Have fewer | FODMAPs | | | for fermentable | digestive | draw [water](ht | | | oligo-saccharid | symptoms, | tps://www.webmd | | | es, | like [gas](http |.com/a-to-z-gui | | | di-saccharides, | s://www.webmd.c | des/features/wo | | | mono-saccharide | om/heartburn-ge | nders-of-water) | | | s | rd/gas-causes-t |  into | | | and polyols. | reatments), [bl | your digestive | | | Put more | oating](https:/ | tract, which | | | simply, FODMAPs | /www.webmd.com/ | could make you | | | are certain | digestive-disor | bloated. 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The | //doi.org/10.10 | to stop | | | acronym stands | 17/S00071145140 | hypertension. | | | for Dietary | 03341). | | | | Approaches to | Hence,.The | | | | Stop | DASH diet has | | | | Hypertension. | been [shown](ht | | | | | tps://doi.org/1 | | | | | 0.2337/ds16-008 | | | | | 4) to | | | | | be an effective | | | | | management | | | | | strategy for | | | | | diabetes | | | | | and [research]( | | | | | https://doi.org | | | | | /10.1136/bmj.j1 | | | | | 794) has | | | | | even shown that | | | | | the DASH diet | | | | | may reduce the | | | | | risk of gout in | | | | | men. | | +-----------------+-----------------+-----------------+-----------------+ | The MIND diet | Developed at | MIND diet is | limits foods | | | Rush University | filled with | that contain | | | Medical, | foods that are | saturated fats | | | combines foods | high in | and trans fats, | | | from the | antioxidant | which studies | | | Mediterranean | that protects | have shown can | | | and DASH diets. | the brain | increase | | | | against | beta-amyloid | | | | oxidative | protein levels | | | | stress. | in brains | +-----------------+-----------------+-----------------+-----------------+